Aloha OHANA,
As we now come to a full year since I started my live and online program it is an important time to reflect on all things that we can be thankful for. It has been a few months since my last connection with some of you and I hope you are living life to the fullest. With our busy world and schedules widespread, well being can sometimes be put on the backburner. In order to thrive and live your best life, taking care of yourself is essential not only physically, but also mentally, emotionally, and spiritually. Now more than ever self care is of the utmost importance!
Many things have evolved on my 10ya Live & Online wellness platform and I am excited to share some of the progress with you. Starting this year I now have an exclusive monthly VIP MEMBERSHIP that includes weekly live and live online classes. This membership is customized for all levels of practice in real time for you and compliment your daily wellness needs. This VIP MEMBERSHIP also includes access to a full library of streamed videos and specialty classes that you can do in your own time. This is a unique value and investment for transformation and imperative for personal growth. You will love this exclusive offer by having direct connection and guided mentoring on your journey to developing or deepening your practice.
Another great option is the ON DEMAND VIDEO ONLY MEMBERSHIP. This is for you if you are looking for a positive mindful exercise program that is affordable AND accessible that can fit into your busy life. If you have been wanting to do my LIVE yoga and wellness classes but the times don't suit your needs then this offer is perfect for YOU. This offer is ideal to meet your needs or struggles to find the time to exercise. It is for you that you also understand the importance of self care.
Here is the breakdown of each membership:
VIP MEMBERSHIP SUBSCRIPTION $100 monthly
*CONNECTION direct access to guided 16 LIVE and inter-active ONLINE LIVE monthly customized engaged yoga classes with me
*ACCESSABILITY 30 one hour ON DEMAND videos for you to do in your own time plus added extras: specialty classes, 10 min mini sessions, 30 min targeted workouts
*MENTORING I am there to LIVE coach and support your wellness journey YOU to LIVE coach and keep you motivated
*ACCOUNTABILITY monthly personal check-ins with me
*COMMUNITY including a private Facebook group just for the VIP's to celebrate your wins
*CHALLENGES progression, results, and rewards
VIDEO ONLY MEMBERSHIP SUBSCRIPTION $50 monthly
*ON DEMAND 30 one hour ON DEMAND high quality, professional videos that you can access anytime anywhere in the world
*CUSTOMIZED and creative workouts to increase flexibility, strengthen, and tone the body that you can do in your own time
*EVER CHANGING a new practice everyday as the videos change monthly (you will not get the same videos twice!)
*ADDED EXTRAS 30 minute targeted sessions and 10 minute mini sessions for that quick WIN!
*MINDFUL MINDSETS and meditations and breathe work to calm and de-stress the body AND mind
As an added BONUS if you subscribe by March 1st I will include a 15 minute private session to discuss your health and wellness goals.
To redeem these offers go to www.10yayoga.com/subscription
Send me a direct message or a LIVE call to answer any question or queries that you might have. I will be sending a quarterly newsletter coming soon and in the meantime please join my free group 10yalive&online on Facebook https://www.facebook.com/groups/896740397509115/?ref=share
You can also follow me on Instagram at 10ya yoga
MAHALO and thank you for always staying CONNECTED!
Tenya
www.10yayoga.com
Healthy hacks in the kitchen from Choice Health Bar
An array of delicious salads from Choice Health Bar on Maui
Who doesn’t need a little inspo to get your salads and smoothies looking (and tasting) as amazing as they do at Choice Health Bar, Maui’s premiere plant-based cafe.
Since 2011, Choice has been serving up local health food including acai bowls, smoothies, juices, salads, soups & raw food using Hawaiian grown ingredients and superfoods. With this focus and attention to beautiful, living food, they have earned bragging rights since they opened their doors. Just look at this list below:
Maui Times “Best Of Maui” 2011, 2012, 2013, 2014, 2016, 2018, 2019
Best Vegetarian Food in Maui 2012, 2013, 2014, 2016, 2018, 2019
Best Healthy Cuisine Restaurant on Maui 2017
Best Smoothie 2015
Best New Restaurant Runner Up 2011
Best Green Business Runner Up 2011
That’s why we are stoked to have Emily Kunz, co-founder of Choice Health Bar, join us for a Self Care Saturday to teach us all the things about preparing amazing, healthy and delicious food on our own!
Join us online this Saturday, July 25th for “Healthy Hacks in the Kitchen.” You will learn how to create amazing salads and smoothies that will have you salivating and will motivate you to get after it in your own kitchen! Suggested donation $10. Reserve your spot today!
“Food should be fresh and living to be truly healthful.”
Try these 3 mind body hacks for chronic back pain
Now more than ever people are looking for ways to control chronic back pain. Stuck at home, can’t get out to see your regular massage therapist, chiropractor, physical therapist or orthopedic doctor? Here are a few ways that you can control your back pain through mind body healing methods. In addition to your regular treatments these methods can help relieve stress in the mind, relax muscles in the body and help you achieve a sense of comfort and ease during your daily activities.
1. Mindful Movement
Motion is lotion. Movement is lotion for the joints, and we control our movements through our thoughts and our brains. Careful attention to our body and how we move through the day can increase the connections between the brain and the body. This helps us become more aware of our body and of the particular movements that are contributing to pain. Moving mindfully as in “with your mind in your muscles”, can also help you figure out what types of movements feel good and how to move about your days with ease. This is as simple as, next time you’re standing at the sink, washing your hands, notice your feet on the floor and begin to bring mindfulness into your body as you wash your hands. Bringing moments of consciousness into our daily movements can help decrease pain and increase enjoyment of daily activities. Movement should feel fun.
2. Aware Breathing
Beware of the breath. The breath is the gateway to understanding our unique inner life. We are breathing all day long but we’re not usually aware of the quality of each breath we take.
When we are in chronic pain there’s a tendency to hold our breath. Holding the breath leads to chronic muscular tension. Tension can be anywhere in the back, around the rib cage and inside of the rib cage. Aware breathing can help address this issue. Breathing is both passive and active, and there are many exercises that can help increase circulation around areas of tightness. Aware breathing can be done anytime and anywhere. Try it now. Begin by taking a deep breath in through your nose while, counting to five, Feel your belly, diaphragm and chest expand as a balloon filling up with air, pause for a moment, then slowly exhale through the nose for a count of five. Feel your chest, diaphragm and belly soften as you exhale. Repeat that 5 to 10 times.
3. Meditation
Meditation has been proven time and time again to help relieve mental stress and physical tension. Meditation is not about sitting and thinking about nothing, although it may look that way from the outside. Meditation is simply focus and anything we focus on can become a form of meditation. How often have you been lost in music? Have you ever been lost in your work? Staring at the stars? How about making love? In the Flow? Meditation comes in many forms and in its purest form concentration with a loving regard is meditation. Mindfulness-based meditation has been proven to help with chronic back pain. Combine that with Mindful Movement and Aware Breathing and you have new tools to hack your back pain.
With love ❤,
Claudia, E-YRT-500 YA (US), Gold E-RYT YA (Australia)
p.s. Join Tenya and I Saturday, May 23, 2020 for our online Self Care Saturday Spa Retreat. We’ll be focusing all on the back, using the techniques mentioned above.
Workshop: Self Care & Immune Boosters: Breathe, Meditate, & Self Massage
Join Tenya and Claudia every Saturday in May for a LIVE online webinar on the beautiful island of Maui. This donation-based workshop on how to practice simple breath control, self-massage therapy, and yoga techniques to boost your immune system will be a gift to yourself.
As we adapt to social and physical distancing guidelines to help stop the spread of CoVid-19 it is important to arm ourselves with proper self care. To help combat the stress and anxiety during these unique times, this workshop will guide you to a place of calm and well being.
This type of pampering is imperative for a high quality of life. We invite you to enjoy a sense of relaxation that you would normally experience from a massage at your favorite spa. This masterclass will connect you with the teachings on how to indulge and take care of yourself in the comforts of your own home.
A few tips before the workshop begins:
Find a quiet space where you will have no interruptions
Set up your mat and have a pillow nearby
Have a glass of water or tea
Play your favorite relaxation music on low volume
Light a candle and come with an open heart
All Levels. Donations accepted. Please share with your Ohana.
Stay safe and keep spreading aloha all the ways you know how.
Love ❤,
Tenya & Claudia
Anxiety and stress release through the practice of yoga
Adapted from the Lahaina News, April 23, 2020 article.
Trikonasana - Triangle pose to stimulate the muscles
Yoga is a physical and mental practice that can help to reduce stress and anxiety during these uncertain times. We tend to spend a lot of time in our minds and may not realize how much tension is stored in our bodies.
In our current environment, yoga studios and gyms are closed, leaving some people feeling anxious and isolated. Yoga online can help release some of these daily feelings of stress and anxiety.
A daily yoga practice can bring relief during these changing times. Yoga can create positive vibrations within and relieve stress through stretching, breathing and meditation.
The practice of yoga can clear your thoughts while allowing you to find your center. This can lead to a feeling of calm and serenity.
For many, yoga is essential for self care and wellness. Yoga helps to balance our nervous system, which is paramount during stressful times similar to what we are living today.
Our bodies may be in a state of panic and fear. Yoga will take us down from that place.
My colleague and mind/body expert Claudia Micco states that "when we are in stressful situations such as the Corona virus or any life-threatening situation, our heart rate increases, our blood pressure increases and our digestive system becomes aggravated."
Some elements of yoga that aid in reducing stress are the poses and the breath exercises. Deep breathing can calm you down. The idea is to breathe in positivity and lightness and exhale what doesn't serve you.
In addition to breath work and meditation, some stress release poses include:
Vrksasana - Tree pose for grounding;
Sivasana - For relaxing and winding down;
Trikonasana - Triangle pose to stimulate the muscles;
Balasana - Extended child pose to release the shoulders and hips;
Ustrasana - Camel pose to open the heart center.
Currently, I am helping students relieve their daily stress by offering twice daily, live streaming donation/community-based yoga sessions from my Ohana Yoga Shala in Makila, Lahaina.
One of my students, Alia, recently shared how the online sessions have supported her path to wellness during these times.
Alia has been suffering from stress and anxiety, and she has been self isolating since March 15 due to the COVID-19 pandemic. She believes my online yoga classes have helped her immensely.
TENYA: What has triggered your anxiety?
ALIA: My mother's health, as she lives alone, and my own health, as I'm a music teacher exposed to many people on a daily basis.
TENYA: How has yoga helped?
ALIA: The breathing exercises and heart opening poses. I have been feeling so heavy in my heart, and my mind races with worried thoughts. These practices have really helped me let go of negative thought patterns, and I feel my chest relaxing all the heaviness away after yoga.
TENYA: How do you feel before and after class?
ALIA: Before class I feel stressed. After class, I feel refreshed and more relaxed. My favorite pose is the Sivasana.
TENYA: Will you continue taking online classes?
ALIA: Yes! I have been taking your online classes twice a day, once in the morning for Sunrise Yoga and once in the evening for Sunset Yoga. I usually go to yoga classes once in awhile. Your virtual classes are easier for me to commit to, and there is no judgement. I can focus on what I need in the comforts of my own home. Also, because the class is live, you can give verbal assists in real time - something a pre-recorded video cannot do.
I love that my online yoga classes are bringing my Maui community and my global ohana together one pose at a time. For me, it's all about this connection.
I chose to go live online streaming so my students near and afar can still feel connected. Like Alia and many others, our world needs yoga now more than ever!
I’ve been teaching yoga to our Lahaina community for over 11 years. I’m also a leading international yoga teacher and certified E-RYT Yoga Alliance Teacher Trainer.
With over 20 years under my belt, I’m excited to offer online live streaming classes.
The day my yoga practice went online for the whole world to experience
When I started this journey I had no idea how things would unfold worldwide. For over 11 years I have been teaching my weekly morning yoga classes on Maui. I have a well established clientele and have always been committed to my long term community of students over at Island Spirit Yoga Studio in Lahaina, as well as my community donation-based classes at my home Ohana Yoga Shala. This particular Monday, March 16, 2020 wasn't just a regular Monday. This Monday was a little island in the Pacific Ocean getting ready for a pandemic lock down.
My family was ahead of the curve as we had been following the pandemic with all our European friends and knew the lock down was imminent. I knew at that moment I would not be able to return to my sweet little yoga studio for quite some time and realized I would immediately need to figure out a Plan B. I have always loved teaching group classes. Back in the day when I first started teaching in leotards and legwarmers (1988), I knew that teaching was always going to be my calling. I wanted to find a way to still be able to serve my community from the comforts of my own home. During these unprecedented times we now need yoga more than ever! These times can be very stressful for some and I knew that yoga was much needed to call those suffering from stress and anxiety. Yoga is a great coping mechanism and transformative. Yoga teaches us about how to be in the present know matter what is going on in your lives.
By practicing yoga daily you can open your hearts to love more, have compassion for all beings. What would be the best way forward to not only be able to keep up with my daily practice but to still offer classes to the community?
My online classes include the essence of the "Aloha spirit" and my Outdoor Ohana Yoga Shala has the calming serenity view of the ocean and the island of Lanai'i.
Teaching online has always been at the back of my mind. My sister in San Diego kept bugging me to teach online classes for ages and some of my consistent private clients in London (once I moved back to the US) had always nudged me to start a program so they could still do my classes. Alas life got in the way! Raising two children, an international move, and my ongoing yoga business 10ya Yoga.
Once I made the commitment to go online, I threw myself into teaching everyday morning and evenings to be there for anyone that needed the connection. I wanted to let my Ohana know that everything was going to be ok and we could get through this one day at a time. That is why I decided to go LIVE online and not taped recordings. People need to feel love, supported, connected. Community has always been important to me.
Starting this online program has been quite a journey and I am so grateful for the outpouring of support, the generosity and kindness. The response and connection on a global scale has been incredible! I have been able to reach out to not only my local community but worldwide. By teaching online, I have been able to reconnect with some of my students from Canada, East Coast, Mid West, West Coast, The South, (all regions of this country and Canada), New Zealand, UK, France, Italy, Slovakia, even Zimbabwe!
I hope to still continue this life long journey on and off the mat, virtual and back in the studio and at my home outdoor studio. I will continue to offer my services for all by donation for as long as I can. I've always wanted yoga to be available and accessible to all. I know that once this is all over we will come out of this with more awareness and compassion, connected to the ones we love, and making time for those in need.
Lokah Samastah Sukhino Bhavantu may all beings everywhere be happy and free.
Practice Aloha All Ways,
Tenya
